Knee Pain Exercises

March 15, 2017

Knee Pain Problems? Why do I have Knee Pain? What is the Cause of Knee Pain? What can cause Knee Pain without Injury? All these questions are quite common in people experiencing brief to long comprehensive episodes of knee pain. Knee pain is one of the common joint problems which affects around 65% of elderly population. The interlink causes of knee pain are diverse.

Do you often think that bad Knee problems and pain will get worse after doing some easy exercises for knee pain? Well, not always.

Firstly, it is important to exercise as it improves overall joint health and metabolism.

Secondly, knee pain stretches strengthen knee muscles and keep them flexible and saving you from problems of joint stiffness.

Chronic Knee Pain and inflamed knees do require a doctor consultation. The longer episodes of knee pain should not be left to be treated at the mercy of knee pain exercises. Once, your condition is stable and good you can take medicines for chronic pain and do exercises along.

Six Easy Exercises for Knee Pain

How do you relieve Knee Pain? How do you get rid of Knee Pain? Binging on medicines is not a long term solution. There are some exercises to manage knee pain. One important advice before doing stretches for knee pain is to warm up first. Pushing your arms while taking a two minute walk is the best way to warm up before doing Knee Pain relief exercises. Let us talk about knee pain exercises now. These are as follows-

Chair Knee Extension – This stretch is performed while sitting on chair with the upright back. Gently rest your foot on second chair so that knee gets raised. Come back to original position gently. One can repeat 5 times for each leg.

Knee Flexion – This stretch is also performed while sitting on chair with upright back. Place a towel or cloth under your foot in resting position. Slowly, pull the cloth or towel with hands so as make your knees bend. While bending knees, raise your foot along (about 5 inches from floor).Repeat five times for each leg.

Simple Sit/Stand – Be comfortably seated on a chair. Not using hands as your support sit and stand gently. Do it in continuity for a minute. Then take a pause and do it again. Once you become comfortable increase number of sit/stands in a minute.

Hamstring Stretch – It is performed while standing with upright back. Gently raise one foot in front of you along with raised toes. Place your hands on back or hold a chair (for balance), gently bend opposite knee and hips, till you feel hamstring stretch (thigh muscles stretch).One should hold position for 8-10 seconds.

Step Ups – keep your one foot on lowest step of a staircase or a little raised platform .Bend your knee slowly and gently and lower the second foot to the floor. Touching this foot to the floor, do it with another foot. Switch legs after some time. Repeat for 10-15 times.

Leg Cross – Sit comfortably on the edge of table or bed. Cross your ankles over each other. Push your back leg forward and front leg backward. Do this forward and backward push so as to makes your thigh muscles stretch. Hold for ten seconds and switch legs after a brief time interval.

One important thing to keep in mind while doing stretching exercises is to stop exercising if Knees Pain gets worse when you exercise.

A sudden, sharp shooting pain after knee exercise regime may indicate bad condition of knees or overuse like sudden starting of exercises without the required Strength and Stamina.

Walkingis the excellent form of exercise for keeping you in good Joint Health. Start any exercise with making a schedule of thirty minute walk whenever you get time. Then, switch over to any Exercise or Yoga regime.